Basil Nutrition 101: Health Benefits, Delivery Methods and More!

Basil, botanical name Ocimum basilicum, features prominently in Thai, Vietnamese, Indonesian, and Italian cuisine. This long history of use across the globe only makes sense, given that there are powerful basil nutrition benefits. This fresh, green herb also has a long history of use in traditional Tamil and Ayurvedic medicine practices to treat inflammatory ailments like arthritis.

Basil Nutrition Facts

Laboratory analysis reveals that basil contains rich stores of antioxidants like beta-carotene that keep your cells healthy and the number of free radicals circulating in your body in check. Basil also contains significant quantities of vitamin K—20% of your daily recommended intake per 2 tablespoons—as well as other essential minerals and vitamins. The USDA’s National Nutrient Database provides the following information for 2 tablespoons of fresh basil leaves:

Vitamin A: 98 micrograms

Vitamin K: 22 micrograms

Vitamin C: 1 milligrams

Potassium: 16 milligrams

Calcium: 9 milligrams

Magnesium: 3 milligrams

Iron: 0.17 milligrams

7 Exciting Basil Health Benefits

The most beneficial basil properties have to do with the potent concentrations of natural compounds it contains, such as flavonoids, anthocyanins, and other polyphenols. Multiple types of basil leaves have demonstrated strong antioxidant activity. According to the latest scientific research, basil appears to be an extremely promising treatment option for the following seven health issues.

1. Inflammation

Findings presented at the British Pharmaceutical Conference by Dr. Vaibhav Shinde of the Poona College of Pharmacy in Pune, India, showed that basil extracts could reduce swelling by as much as 73% in just 24 hours. These results match those of diclofenac, a drug commonly prescribed to treat arthritis.

“Our results supported the use of these traditional treatments in inflammatory conditions, such as arthritis, and we will now carry out more detailed evaluation of the plants for active compounds which could be developed into new medicines,” Shinde said.

The work of a separate group of Indian researchers also supports the use of basil to treat arthritis and other diseases caused or aggravated by inflammation. After dosing arthritic rats with beta-caryophyllene, a powerful antioxidant found in basil, the researchers concluded that it has “prominent anti-arthritic activity.”

2. Oxidative Stress

A study published in Methods and Findings in Experimental and Clinical Pharmacology found that basil protected rabbits from the adverse effects of induced oxidative stress. Measurements taken over the course of a month showed that a daily dose of 2 grams of fresh basil leaves lead to a decrease in blood sugar levels and an increase in antioxidant levels. Overall, researchers noted that basil had strong anti-stressor activity.

3. Food-Borne Illnesses

Basil oil, which is extracted from the leaves of the plant, has natural antimicrobial properties. Scientists at the University of Tennessee tested a number of plant extracts to see whether they could prevent the growth of pathogenic microorganisms such as Listeria monocytogenes. They found that basil had a “highly inhibitory” effect and showed promise as an additive that could help prevent food-borne illnesses.

A 2010 study highlighted basil’s effectiveness against V. cholera contamination, noting that it was able to disrupt cell membranes, among other things.

4. Inflammatory Bowel Disease (IBD)

Research published by the National Academy of Sciences found that the beta-caryophyllene contained in basil can reduce inflammation in the gastrointestinal tract, indicating it could potentially be a valuable treatment option for inflammatory bowel disease (IBD), among other conditions.

5. Cancer

A review published in Nutrition and Cancer in 2013 looked at the chemopreventive and radioprotective properties of basil and concluded that it shows promise for both cancer prevention and treatment, although more research needs to be done.

The authors noted that evidence supports that specific phytochemicals found in basil—eugenol, rosmarinic acid, apigenin, myretenal, luteolin, β-sitosterol, and carnosic acid—have the ability to prevent certain kinds of skin, liver, oral, and lung cancers. It appears they do this by increasing antioxidant activity, altering gene expression, triggering apoptosis (cell death), and reducing the rate of cell division. The phytochemicals also appeared to protect against radiation sickness and to protect healthy cells from radiation damage.

6. Cellular Damage

Dr. Vaibhav Shinde, whose work on how basil can prevent oxidative stress was mentioned earlier, has also studied how the herb can mitigate the cellular damage that often accompanies aging. Shinde found that basil extract eliminated harmful molecules that could cause damage to the liver, brain, and heart. “The study validates the traditional use of the herb as a youth-promoting substance in the Ayurvedic system of medicine,” Shinde said. “It also helps describe how the herb acts at a cellular level.”

7. Anxiety and Depression

An overview of numerous studies on the properties of holy basil published in the Journal of Ayurveda and Integrative Medicine found that the herb can relieve symptoms of depression and anxiety as effectively as the popular anti-anxiety drug diazepam and equally popular pharmaceutical antidepressants. Basil can help you feel less anxious, stressed, and depressed. It can also help you feel more social.

The overview highlights a specific six-week, randomized, double-blind, placebo-controlled study that found holy basil not only improves general stress, but also specific manifestations like sexual and sleep problems, forgetfulness, and exhaustion.

Basil Delivery Methods

There are many ways to add a health-promoting dose of basil to your diet. Here are five of our favorites to inspire you. Basil’s flavor blends beautifully with so many ingredients, from cantaloupe to bacon, so if you decide to spontaneously add it to a recipe, the odds are in favor of that being a delicious choice.

Brew Your Own Basil Tea

You could buy basil tea, or you could brew your own using fresh or dried basil. Basil tea health benefits target stress and anxiety particularly well, since the ritualized act of preparing and drinking tea can increase feelings of calmness, relaxation, and well-being.

Ayurvedic practitioners recommend making tea from holy basil leaves. Basil tea does have a strong, spicy, somewhat bitter flavor, though, so it may not suit everyone’s palate.

Punch Up Your Salad Dressing with Basil Oil

If you have fresh leaves on hand, you can blend them into delicious salad dressing creations. Or, simply add a few drops of basil oil—just 1-3 drops will add a delicious, fresh basil flavor and bring with them a concentrated dose of basil health benefits.

Add Fresh Basil Leaves to Your Sandwich

The results you get from adding fresh basil leaves to pasta, salad, pizza, and, yes, sandwiches will delight you. We find this recipe for an eggplant, mozzarella, and basil sandwich to be particularly tasty. While this method won’t get you the most basil bang for your buck, every leaf adds up.

Give Your Cocktails a Savory Basil Twist

If you grow your own basil, you may find yourself with more than you know what to do with! Luckily, there are almost endless options, and one you may not have tried yet is to make cocktails with a basil twist. You can add fresh basil leaves to your mojito or gin and tonic, or you can try one of these basil cocktail recipes specifically designed to showcase the herb’s flavor.